Published: Jan 19, 2016 · Modified: Mar 24, 2023 by Carolyn

Easy Spinach & Mushroom Omelet Muffins

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These make-ahead savoury low carb muffins are perfect for busy mornings. Make a big batch and freeze them for a healthy grain-free breakfast. This post is sponsored by Bob’s Red Mill.

Weekday mornings in our house are incredibly hectic. I am usually up at a very early hour and I think I have all this time stretching out before me. But I often get absorbed in work and by the time my kids get up, I am panicked about how to get them all fed, dressed, and out the door on time. I must confess that I usually don’t handle the stress of it all that gracefully. No matter how much warning I give them about getting their school bags together or getting their shoes and coats on, there is inevitably one child running back inside to grab something they forgot. And there I am, tapping my foot in impatience, barking orders, and wishing there was a better way to streamline the chaotic mornings.

One thing I am good at is having a number of breakfast items on hand for a healthy meal they will all eat. I usually have a supply of baked goods at the ready, and I almost always keep some in the freezer so I am not caught unawares. I get a little jittery when my stash gets low because it’s so important to be able to grab a few muffins, zap them in the microwave and at least feel like I sent my kids to face the world with some nourishment in their system.

Being kids, they love the sweet muffins and scones and biscotti I often have around. But since it’s January and everyone is making efforts to eat a little healthier, I decided to go the savoury, veggie-packed route. I wanted a muffin that was like your favourite omelet, but in super easy portable form. Because who has time to whip up big omelets on a weekday morning? This way, you can grab it as you head out the door and not spill egg and cheese all over your lap in the car.

I love low carb egg muffins but the trouble with most of them is that they puff up all nicely in the oven and then deflate after you take them out. They don’t look very pretty and they can get mushy and overly moist as they sit. So I added some Bob’s Red Mill coconut flour to give them a little more structure and to make them more muffin-y, while still being like your favourite omelet. This also helped them freeze well, so they truly can be make-ahead breakfasts.

One of my kids wasn’t a huge fan of the mushroom version, as you might imagine. So I made a second big batch with leftover ham for a Ham & Cheese Omelet Muffin. Those were a huge hit and I still have a dozen left in the freezer. At least I have that going for me in the mornings!

Check out these other Easy Egg Muffin Recipes!

Broccoli, Ham, and Cheese Egg Muffins from Cupcakes and Kale Chips

Sausage, Spinach & Cheese Egg Muffins from Two Peas and Their Pod (use whole eggs!)

Green Chile and Cheese Egg Muffins from Kalyn’s Kitchen

Taco Egg Muffins from Inside Bru Crew Life

Spinach Artichoke Egg Muffins from Wine & Glue

Easy make-ahead Spinach Mushroom Omelet Muffins. A great portable grain-free, low carb breakfast!

Easy Spinach & Mushroom Omelet Muffins

These make-ahead savoury low carb muffins are perfect for busy mornings. Make a big batch and freeze them for a healthy grain-free breakfast.

4.91 from 10 votes

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Course: Breakfast

Cuisine: American

Prep Time: 5

Cook Time: 40

Total Time: 45

Servings: muffins

Calories: 148kcal

Ingredients

¼ cup butter
8 ounces mushrooms sliced
Salt and pepper
2 cloves garlic minced
5 ounces fresh spinach
⅔ cup Bob's Red Mill coconut flour
2 teaspoon baking powder
¾ teaspoon salt
½ teaspoon pepper
7 large eggs
½ cup whipping cream
1 cup grated cheese of choice

Instructions

Preheat oven to 350F and grease a muffin pan very well (if you do not have a good non-stick muffin pan, use parchment paper liners). This recipe makes about 15 muffins so you may need to work in batches if you only have one muffin pan.
In a large saute pan, melt butter over medium heat. Once hot and melted, add sliced mushrooms. Let cook 1 minutes without stirring, then add salt and pepper to taste and sauté until golden brown, 5 to 7 minutes.
Add garlic and cook until fragrant, 30 seconds, then add the fresh spinach. Cook until just wilted, about 1 more minute. Set aside.
In a large bowl, whisk together the coconut flour, baking powder, salt, and pepper. Add eggs, whipping cream and grated cheese and whisk until well combined. Stir in mushroom/spinach mixture.
Spoon batter into prepared muffin cups to about ¾ full. Bake 25 to 30 minutes, or until puffed, set to the touch and light golden brown.

Notes

Makes 15. Each muffin has 2.47 g NET CARBS.

Food energy: 148kcal
Total fat: 10.60g
Calories from fat: 95
Cholesterol: 113mg
Carbohydrate: 5.06g
Total dietary fiber: 2.59g
Protein: 6.17g

Nutrition Facts

Easy Spinach & Mushroom Omelet Muffins

Amount Per Serving (1 g)

Calories 148 Calories from Fat 95

% Daily Value*

Fat 10.6g16%

Cholesterol 113mg38%

Carbohydrates 5.06g2%

Fiber 2.59g10%

Protein 6.17g12%

* Percent Daily Values are based on a 2000 calorie diet.

Disclosure: This post is sponsored by Bob’s Red Mill. All opinions are my own.

Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

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